Setup and loading
Shoulder-width grip.
How to do the clean deadlift step by step
- Bar against your shins with a clean grip.
- Pull off the floor with a flat back and low hips.
- Lift until you are standing upright.
Form cues
- Shoulders in front of the bar
- Keep the bar close
Common mistakes
- Raising your hips first
Sets and reps for your goal
Power
4-6 x 2-5 · full rest3-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
Max Strength
4-5 x 3-6 · rest 2-3 min3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- Olympic barbell and platesTo keep progressing on the big lifts with heavy loads.
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